* Exported from MasterCook *
Asian Beef and Vegetable Stir-Fry - 5 Points
Recipe By : Prevention's Low-Fat, Low-Cost Cookbook
Serving Size : 4 Preparation Time :0:00
Categories : Beef Oriental
Amount Measure Ingredient -- Preparation Method
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12 ounces lean chuck roast -- cubed
2 tablespoons minced onions
2 tablespoons minced garlic
2 tablespoons grated ginger root
2 tablespoons soy sauce, low sodium
1 teaspoon cornstarch
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
2 tablespoons white wine
1 teaspoon dark sesame oil
1 cup cauliflower flowerets
1 cup carrots -- julienned
1/2 cup celery -- julienned
2 scallion
1 tablespoon water
1. Slice beef into thin strips. In a shallow nonmetal dish, combine the beef, oninos, garlic, ginger, soy sauce, conrnstarch, coriander, cumin and red pepper; toss to combine. Cover and refrigerate for 4 hours, stirring occassionally.
2. In a wok or 10-inch non-stick skillet, heat the wine (or defatted chicken stock instead) and oil over medium-high heat. Strain the beef from the marindade, reserving the marinade. Add the beef to the pan; cookand stir for 2 minutes. Transfer the beef ot a plate; cover to keep warm.
3. Add the cauliflower, carrots, celery, scallions, and water to the pan. Cvoer and cook for 4 minutes or until the cauliflower is tender. Add the beef and reserved marinade. Cokk and stir for 1 minute or until the sauce bubbles and thickens.
Calories: 248.1
Fat grams: 9.1
Fiber grams: 2.2
W/W Points: 5
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NOTES : The original recipe provided the following nutritional information: Calories: 219/Total Fat Grams: 7.9/Saturated Fat Grams: 2.6/Cholesterol Milligrams: 60/Sodium Milligrams: 390/Fiber Grams: 1.5 (5 Points). The cookbook also indicated the cost per serving is $0.87.
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